CFStK WOD 21/11/19

Posted on Nov 20, 2019

CrossFit StKilda Workout Of The Day 21/11/19 A. Back Squat 5,5,3,3,2,2,2 Add load each set. After each set perform 15 mBarbell Curls (Empty Barbell 20/15kg) B. 4 RFT 10 Burpee 15 Air Squats 200m Farmers Carry PM’s: A- Box Squat B – Sub Burpee to 5 Cal Air Bike

CFStK WOD 20/11/19

Posted on Nov 19, 2019

CrossFit StKilda Workout Of The Day 20/11/19 In teams of 3 A. 10Min AMRAP; Max Cal. Row – into – A.1 10min AMRAP; Max Cal. Ski – into – A.2 10min AMRAP; Max Cal. Assault Bike Zilcho resto between AMRAP’s…..

CFStK WOD 19/11/19

Posted on Nov 18, 2019

CrossFit StKilda Workout Of The Day 19/11/19 A. EMOM x 9 Snatch Primer 1 Snatch DL 1 Snatch Pull 1 Muscle Snatch 1 Hang Power Snatch 1 Overhead Squat A.1 15min AMRAP; 2 Snatch* 10 Wall Balls 12kg/9kg *Adv – Squat Snatch Int – Power B. 5min for max reps; Box Jump Overs 30/24” CFStK […]

CFStK WOD 18/11/19

Posted on Nov 17, 2019

CrossFit StKilda Workout Of The Day 18/11/19 A. 4 sets of: 40m Mixed KB Carry (20m E/S – 1 KB OHD + 1 KB in FC) 10 Overhead Barbell Cossack Lunge 20/15kg B. Pause Clean and Jerk 6 x 1+1, 1+1 Pause for 3 seconds on the Clean catch and 3seconds in the Jerk Catch. […]

CFStK WOD 17/11/19

Posted on Nov 16, 2019

CrossFit StKilda Workout Of The Day 17/11/19 A. 20mins working through; 5 Back Squats – Add load each set. 10 DB Squat Snatch (5 E/S) Adv – Squat Snatch Int – Power + OHS B. 12m AMRAP of: 3 Weighted Pull Ups 15/10kg (x1) 6 Push Ups on Dumbbells 15/10kg (x2) 9 Dumbbell Squats 15/10kg […]

CFStK WOD 16/11/19

Posted on Nov 15, 2019

CrossFit StKilda Workout Of The Day 16/11/19 A. “Abatte” 1600m Run 21 Clean and Jerks 70/50kg 800m Run 21 Clean and Jerks 70/50kg 1600m Run StKilda Barbell A. Squat Clean B. AXS Barbell Rows Single Arm DB Bench Biceps

CFStK WOD 15/11/19

Posted on Nov 14, 2019

CrossFit StKilda Workout Of The Day 15/11/19 A. Overhead Squat 5,5,3,3,2,2,2 (yep there is a theme this week!) Add load each set. Int 7 x 5 – same load across sets. 12 Medball Zombie Sit Ups after each set. B. 2-2-2-3 Intervals 50 Double Unders 8 Box Jumps Overs Max Overhead Squats in time remaining. […]

CFStK WOD 14/11/19

Posted on Nov 13, 2019

CrossFit StKilda Workout Of The Day 14/11/19 A. Power Clean 5,5,3,3,2,2,2 Add load each set. After each set; 10 x Kipping Leg Raises A.1 Back Squat 3 x 12 If able start at 90% PartA and add load each set. B. EMOM x 12 M1 – 16/12 Cal Row M2 – 25/20 Kettlebell Swings

CFStK WOD 13/11/19

Posted on Nov 12, 2019

CrossFit StKilda Workout Of The Day 13/11/19 Engine, Odd Obects & Misery. A. 20min AMRAP; 10 Burpee 50m Sled Push 8 DB ManMakers (Row+PU+Row+Cluster) B. 20min AMRAP; 1 Rope Climb 15 Deadball Squats 8 Tall Box Jumps 34/22” 5min transition between triplets. PM’s; A. Air Squats + Sled + DB Row/Clusters Rest as needed between […]

CFStK WOD 12/11/19

Posted on Nov 11, 2019

CrossFit StKilda Workout Of The Day 12/11/19 A. 20mins working through; Snatch DL + Snatch Pull + Power Snatch + Hang Power Snatch 12/9 Cal Ski/Air Bike B. 5 rounds: 50 Doubles 12 DB Hang Clean and Split Jerk 12 DB Hang Split Snatch StKilda Barbell/Gymnastics Starting Tuesday 19th November our Tuesday Barbell session is […]

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